The hamstrings are susceptible to muscle-strain injuries when you sprint because they are rarely stretched so forcefully during normal daily activities, suggests Susan Hall, author of "Basic Biomechanics." The rehabilitation process for a hamstring strain depends on the severity of the injury, but generally begins with a period of anti-inflammatory and pain-relieving interventions followed by physical therapy. A physical therapist will likely prescribe an exercise program to restore your flexibility, strength and power to pre-injury levels and beyond. Follow her advice closely, and consult your doctor if you suffer any setbacks.
Stretching Exercises
Performing stretching exercises will help restore and improve your flexibility, minimizing your risk for recurring issues, after suffering a hamstring muscle strain. Traditional hamstring stretches involve touching your toes from a seated or standing position and pulling your knees toward your chest to lengthen the top part of the muscle group. You can also stretch the hamstrings dynamically by repeatedly lifting your knee toward your chest from a standing position, kicking your foot forward to extend your knee, and replacing it on the floor. Perform this motion slowly to avoid aggravating your injury.
Isometric Exercises
Isometric hamstring exercises involve contracting the muscle group statically, without shortening and lengthening the individual muscles repeatedly. These are appropriate for early in the rehabilitation process because the risk for re-injury is minimal. Lie face down on the floor with your legs fully extended and your ankles flexed. Have a partner hold the ankle of your injured leg and try to flex your knee as he provides resistance; tell him to not allow any movement. Repeat the exercise with your knee flexed to 135 degrees, 90 degrees and 45 degrees.
Strength-building Exercises
Start performing strength-building exercises as soon as your physical therapist allows you to do so after suffering a hamstring strain. Do both hip-extension and knee-flexion exercises to work the entire muscle group. Examples of hip-extension exercises include deadlifts, leg presses, lunges, squats and stepups, and leg curls are a traditional knee-flexion exercise. Use only your body weight for resistance at first, then add light resistance using a resistance band, and finally use a barbell, dumbbells or a weight machine to build maximal strength. Have your physical therapist watch you closely to ensure you're performing the exercises correctly.
Power-building Exercises
Performing any type of jumping or sprinting activity helps build power in your hamstrings, along with several other muscle groups. Do these exercises at the end of your program, and only if you're an athlete, to prepare you to return to your sport. Perform them at a low intensity at first and progressively increase the intensity over time.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Essentials of Athletic Injury Management"; William Prentice, Daniel Arnheim; 2008
- Nicholas Institute of Sports Medicine and Athletic Trauma; Physical Therapy Corner -- Hamstring Pull; March 2007
- The Sports Medicine Specialists; Hamstring Strain Rehabilitation; David Edell
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
